Workout of the Day

RSS Feed

Performance

Front Squat 5×1 @ 90% of 1RM

EMOM 10: 5 Cleans (155/105)

With Remainder of Minute: Max Double Unders

Score is Number of Double Unders

Fitness

Front Squat 3×5

EMOM 10: 5 Hang Clean  (115/75)

With Remainder of Minute: Max Double Unders or Singles

Score is Number of Double Unders, or Singles Divided by 3

Performance

Split Jerk 5×3

4 Rounds

400m Run

15 Pullups

15 Burpee

Fitness

Push Jerk 5×3

3 Rounds

400m Run

20 Ring Rows

20 Burpee

Performance

Full Squat Snatch

Partner WOD. One works while the other(s) rest. Teams of 2 or 3. HARD 20 Minute Cap.

100 Calorie Row

90 Situps

80 Wall Ball (20/14)

70 Shoulder to Overhead (115/75)

60 Burpee

50 Deadlift (115/75)

40 Box Jumps (24″/20″)

30 Power Cleans (115/75)

20 Pullups

10 Snatches (115/75)

Fitness

Full Squat Snatch

Partner WOD. One works while the other(s) rest. Teams of 2 or 3. HARD 20 Minute Cap.

1,000m Row

60 Situps

40 Wall Ball

20 Burpee

40 Wall Ball

60 Situps

1,000m Row

Make Up Day: Pullups and Dips, Snatch, Jerks, Kipping or Handstands, Front Squats

400m Run

50 Situps

30 Box Jumps (24″/20″)

10 Pullups

400m Run

10 Pullups

30 Box Jumps (24″/20″)

50 Situps

400m Run

 

Recent Posts

Comments

  • KimI might, Kevin needs to look at my car and not sur
  • NicolasGreat advice! Thanks for the thoughtful words of e
  • adminAwesome Kim. This should be a great class as Lynd
  • Chef LyndaYUM! Sounds so delicious! You're ready to move on